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Tomatoes - Olives - Squash

Tomatoes - Olives - Squash

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Protein requirements: A complete guide

Posted on7 Months ago
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Protein requirements: A complete guide

Introduction

How much protein per day? How many grams of protein per day? How many proteins per day? These are just some of the questions we're regularly asked, and that we're seeing on the internet. This article is here to provide you with an initial insight into protein consumption. To go further, don't hesitate to consult a professional.

Fundamentals of Protein Requirements

What is protein?

Proteins are macromolecules essential to life, made up of amino acids. They are the building blocks of every cell in our body, and play a vital role in many biological functions.

Why is protein so important?

Proteins are essential for the growth, repair and maintenance of body tissues. They are also involved in the production of enzymes, hormones and antibodies. A protein-rich diet promotes satiety, which can help maintain a healthy body weight.

Protein Requirements Vary from Person to Person

Factors influencing protein requirements

A person's protein requirements depend on a number of factors, including age, gender, level of physical activity and general state of health. Athletes and people in periods of growth generally have higher protein requirements.
People who lead a sedentary lifestyle need around 0.8 grams of protein per kilogram of body weight per day, equivalent to 44 grams per day for a woman weighing 55 kilograms. This can be achieved, for example, by eating 120 grams of meat, one yoghurt and 30 grams of cheese spread throughout the day. In Western countries, the standard diet generally provides the necessary amount of protein in abundance.

Caution with excessive protein intake

An excess of unused amino acids can put a strain on the liver and kidneys, and potentially aggravate already existing renal failure. Such situations remain rare, and mainly affect individuals suffering from certain medical conditions, or those who deliberately consume large quantities of protein-rich supplements, such as bodybuilders.

Calculating your protein requirements

To estimate your protein requirements, it is advisable to consult a health professional or nutritionist. However, a general rule of thumb is that adults should aim to consume around 0.8 grams of protein per kilogram of body weight per day.

Sources of Protein

Protein-rich foods

There are many sources of protein, both animal and vegetable. Lean meats, fish, eggs, dairy products, legumes, nuts and seeds are all excellent sources of protein.

Gourmiz' offers you a whole range of protein fruit bars. Our Coconut - Vanilla and Raw Cocoa - Hazelnut bars are there for sweet energy snackers. For the more adventurous and savoury eaters, we have a Tomato - Olive - Pumpkin Seed protein bar. These three protein bars weigh 40 grams, including 20 grams of rice protein.

Animal proteins vs. Plant proteins

Animal proteins provide all essential amino acids in optimal quantities. However, plant proteins can also be a healthy option, but it's important to diversify your diet to get all the amino acids you need.

How protein is distributed throughout the day

The importance of protein distribution

It is recommended to spread protein intake throughout the day to promote muscle protein synthesis. Protein-balanced meals and snacks are essential to optimize the benefits of protein in the diet.
Daily breakdown example

Breakfast

Scrambled eggs with vegetables

Lunch

Grilled chicken with salad

Afternoon snack

Greek yogurt

Dinner

Baked salmon with green beans

Conclusion

Proteins are essential components of our diet, playing a crucial role in our health and well-being. Understanding your protein needs and the sources available is the first step towards a balanced diet. We hope this guide has provided you with useful information on how to optimize your protein intake. For personalized advice, don't hesitate to consult a health professional or nutritionist.

Remember, informed food choices can have a positive impact on your long-term health.
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